Pausing Snatch Dead 5×2 2s pause at knees and pockets.___ Back Squat H3 Build to a heavy 3 rep. Not a max.___ Press 3RM Find 3RM

“SuperFly” For Time Row 1000m30 Power Snatches (95/65#)30 Chest to Bar Pull Ups30 Burpees

“Stand By Me v2.0” Teams of 2 Bike 4 Miles800m Sandbag Run (100/50#)Row 2k Partners will split the bike and row. They will complete the run together.

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm$5 drop in for everyone

“Lift Off” For Time 100 Double Unders21 Deadlifts (185/135#)80 Double Unders18 Deadlifts (185/135#)60 Double Unders15 Deadlifts (185/135#)40 Double Unders12 Deadlifts (185/135#)20 Double Unders

“Olympic Total” Snatch 1RM___ Clean and Jerk 1RM Power, squat or split on the clean or snatch.